9.82 km · 56:20 · 5:44/km · HR 139 avg / 150 max
Execution: plan 54′ Z2 → ran 56:20 (+4 %) · HR 139 avg (Z2 cap 145)
First full-length medium-long of the build — 81 % Z2 on the cap, hours after needle #2 and a day after a mountain. First Wednesday Rathleff dose done after.
The coach’s read
The week-4 template’s densest day, delivered on schedule: 56:20 against a 54-minute cap, 81 % Zone 2, max HR 150 — controlled from first to last. Context makes it better: this was the longest on-plan midweek run of the build (9.82 km), run the evening after a 533 m mountain day and roughly 24 hours after the second needling session, and it still stayed inside every line. The first Wednesday strength dose followed — the 3×/week treatment protocol is now fully in motion. This morning’s HRV dip (56, from 67) is what absorbing looks like; the 7-day means are holding. Thursday’s score carries the needle-echo asterisk; clean reads resume Friday. One more data point worth keeping: the needled foot stung intermittently through the day, then went completely silent under load — the pattern that keeps pointing at muscle, not structure.
Part of week 4 of the 30 km build.